2019-05-01_Healthy_Food_Guide_UK

One-panturkey
andlentils

prep 15 mincook 30 min
serves 4 glutenfree
dairyfree

1tbspoliveoil
500gturkeybreast,diced
1 mediumredonion,thinly
sliced
2 garliccloves,thinlysliced
3 celerystalks,sliced
1 mediumyellowpepper,cut
into2cmpieces
2tbspgroundcoriander
1 x 400gcancherrytomatoes

3

PERSERVING

336kcal 11gfibre

7. 5 gf a t 40gprotein
   1.2gsaturates 0.2gsalt
   20gcarbs 151mgcalcium
   9.4gsugars 5.6mgiron

warm. Remove the asparagus
and broccoli, cut in half and
put in a large bowl with the
tomatoes, spinach, sesame
oil, remaining soy sauce and
lime juice. Toss together.
4 Meanwhile, heat the
rice according to the
pack instructions.
5 Slice the chicken and serve
with the cooking juices, rice,
salad and black pepper.

3

PER SERVING

394kcal 6.6g fibre

8.2g fat 31g protein

1.4g saturates 1g salt

45g carbs 142mg calcium

4.7g sugars 4.2mg iron

1 x 400g can no added salt

lentils, rinsed and drained

200g green beans, sliced

diagonally

2tbsp chopped fresh flatleaf

parsley, to garnish

1 Heat half the oil in a large

heavy-based frying pan

set over a high heat. Add

the turkey and cook for 2–3

min until browned. Transfer

to a plate and set aside.

2 Heat the remaining oil

in the same pan over a

medium heat. Add the

onion, garlic, celery and

pepper and cook, stirring,

for 6–7 min until softened.

Add the coriander,

tomatoes, lentils and 3tbsp

water to the pan and bring

to the boil. Reduce the heat

and simmer for 10 min or

until the sauce is thickened.

Add the beans and turkey

and cook, covered, for 5 min

or until the beans are bright

green and tender and the

turkey is cooked through.

3 Sprinkle with the chopped

parsley and black pepper.

One-pan turkey

and lentils

MAY 2019 HEALTHY FOOD GUIDE 57